Monday, January 30, 2023
A. 1 Power Clean + 1 Hang Power Clean+ 2 Front squat
Every 1:15 x8 sets
-building load from 135#/95# to a tough set for the day
B. For time
40 kb swings @ 53#/35#
40 Wall ball 20#/14#
Run 400m
40 Wall ball 20#/14#
40 KB swings @ 53#/35#
*Any drop of the kb or WB, complete 4 burpees
*18 minute time cap
Masters
A. Complete 4 sets of the following:
   A1. Front squats x 6 @ 30X1; build to a tough set of 6
  A2. OH DB tricep extensions x 12-15
  A3. Alt DB hammer curls x 10/arm
B. 10 min AMRAP
   10 hang power snatches
   200m row
   30 jump rope